Sport leaning down diet

[cwignall]

to go along with my work out question:
http://www.fitness.com/forum/showthread.php?p=102364#post102364

looking to lose my beer belly (not huge...its just...there) and burn fat with the future goal of a slight bulk with toning not looking to get 'big'.

so stage 1: lean down

1: what ratio of protein/carbs/fat should i be taking in?

2: any specific foods / groups i should be looking at?

3: any suggested breakfasts / lunches / dinners and snacks appreciated...

 

[malkore]

1. hard to say, everyone's a little different. In general though you'll want 30% of your calories from fats, no more than 35%. for protein at least a gram of protein per pound of lean body mass. carbs, 1.5g-2g per pound of lean mass.
for a ratio it'll be something around 30/40/30, but you'll tweak it to your needs.

2. whole foods low in fat, sugar, etc. chicken breasts, fish, lean steak, diet lean ground beef in moderation, egg whites, cottage cheese, steamed brown rice, oatmeal, lots and lots of veggies, fruits.

3. you need to eat 5-6 meals a day. even distribution of calories at each meal, although your first meal should be somewhat higher in complex carbs to give you energy for the whole day.